WOD – Wedneday 16 April 2014

Strength/Skill Clean pulls (from hang) (shrug) only = 5 x 5 at 50%1rm Squat cleans @ same weight 3×3 WOD 2 x 7min AMRAPS with 2min rest between to change weight

Skill/Strength Deadlift 5 x 5 working to heaviest set.  Focus on technique, keeping that strong neutral spine and really loading up those hammies and glutes. WOD 14min AMRAP 14 x DU’s (or

Strength/Skill Hang Snatch Technique then 5 x 5 hang snatch (no press outs) WOD 4RFT 40 Double Unders (120 singles) 20 Goblet Squats 24/16 10 Burpee box jumps 24/20 14min